Ergogenic Aids
Ellen Coleman, RD, MA, MPH © 2004

Amino Acids (arginine, ornithine, and lysine).
Claim: Stimulate release of human growth hormone, promote muscle growth, increase strength.
Fact: These oral amino acid supplements do not increase growth hormone levels or muscle mass. Weight lifting and endurance training each significantly increase growth hormone levels. Combining the supplements with exercise does not cause a further elevation in growth hormone levels (Lambert, 1993).

Androstenedione (an adrenal hormone that functions as a metabolic precursor to testosterone).
Claim: Increases testosterone levels, increases muscle mass and strength.
Fact: Little is known about the safety and effectiveness of androstenedione. It may be converted to testosterone in the body and produce muscle growth like other anabolic steroids. The known side effects of anabolic steroids include: liver problems, unfavorable changes in blood lipids (decreased HDL and increased LDL), blood clotting disorders, uncontrolled aggressive behavior ("roid rage"), increased acne, extra growth of body hair, reduction of testicle size and breast growth in men, and increased size of the clitoris and lowering of the voice in women. Anabolic steroids can also shut off bone growth in adolescents, stunting height. Pregnant women should avoid androstendione altogether. Androstenedione is banned by the NFL, NCAA and Olympics.
King and colleagues evaluated the effects of androstenedione supplementation (300 mg/day) in untrained men during eight weeks of resistance training. There were no differences in serum testosterone, muscle size and strength, or body composition between the androstenedione and placebo group. However, the androstenedione group had significant decreases in HDL cholesterol and significant increases in serum estrogen levels, which may have adverse health consequences during long term supplementation (King et al, 1999).

Antioxidant Vitamins (vitamins C and E).
Claim: Protect against exercise-induced oxidative tissue damage due to free-radical production.
Fact: May protect against oxidative damage following prolonged endurance exercise but do not improve performance. Vitamin E supplementation may reduce free radical production and lessen muscle damage following heavy, unaccustomed exercise such as downhill running or skiing. Vitamin C may alleviate muscle soreness and enhance the return of muscle function following such exercise. Vitamin E may help to stimulate the rate of muscle repair after exercise-induced muscle damage in older, but not younger, individuals (Kanter, 1998).

Boron (a trace element that influences calcium and magnesium metabolism).
Claim: Increases serum testosterone levels, increases muscle growth and strength.
Fact: These claims were based on a USDA study which showed that boron supplementation increased estrogen and testosterone levels in post-menopausal women (Nielson,1987)! However, another study found that boron supplementation altered serum minerals but had did not affect circulating hormones or strength in female athletes (Volpe, 1993). The level of normal male testosterone is approximately ten times that observed in the USDA study. At present, there is insufficient information to conclude that boron supplementation will testosterone levels, lean body mass, or strength in strength-trained athletes.

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